Strategy to Reduce Hot Flashes in Menopause

Take a look at this study: https://doi.org/10.1186/s40695-020-00058-9 Increased lean body mass is associated with less VMS (vasomotor symptoms) otherwise known as hot flashes. So in addition to… a more favorable body composition less weight gain more strength and functionality improved bone density less muscle loss less injury prone better balance increased longevity improved mood Gaining … Continued

Why Menopausal Women Need Muscle

Ladies, the jury is IN on muscle. Aside from the benefits pointed out in the video, muscle can literally save your life. Low skeletal muscle was significantly associated with the increased risk of all-cause mortality according to this study: https://pubmed.ncbi.nlm.nih.gov/37285331/ So go get some muscle! It’s never too late. Since older individuals adapt to resistive … Continued

Menopausal Women’s Exercise Prescription

Want to increase your health span? No one wants to live LONGER unless you have QUALITY of life, right? According to Dr. Peter Attia’s book, ‘Outlive’, here’s (my interpretation of) how you need to exercise TODAY to invest in your future self… Strength train min 2x week. Zone 2 cardio 3x week – min 20 … Continued

How to Delay Dying

Some things should be put off – like death! You can do this by implementing a few simple habits. One of which is walking. If walking is available to you, it can be done anywhere and it’s FREE. The sweet spot is 8K steps per day that has been shown to improve strength and balance … Continued

How THIS 60 Year Old Trains…

You don’t need to do what I do… But I hope you’re doing some exercise you love. A non-negotiable, especially for women, is resistance training. PMCID: PMC4035379 PMCID: PMC3117172 If this isn’t something you’re currently doing, it can be a challenge to get started. I can help. I’ve got a summer program that includes both … Continued

Reason to Be Strong in Menopause?

Being functionally fit has it’s benefits! Need some help? Workout with me and my team here: https://shawnak.securechkout.com/workouts Drop a comment if you’re up to moving furniture 😉

Menopause: Your Defining Decade

This may be something you’d prefer not to think about… But I think it’s important to be intentional now while we have choices. If you choose NOT to move your body, there will come a time when you can’t. Think about the older people in your life that are fit and active. Do you think … Continued

The Real Reason to Exercise in Menopause

I love the idea that every small effort is an investment in your future self. I saw a Tweet from Elizabeth Davies that inspired this video… Who else wants to train for your old lady body? If you want an at-home workout option, geared for your aging body, join me and my team. Got aches … Continued

Stuck at Your Desk? Do THIS

Something (anything!) is better than nothing where movement is concerned. If you’re stuck at your desk, set a timer to go off every hour. Get up and do ONE minute of exercise, here are some ideas: chair squats desk push ups jumping jacks marches reverse lunges wall sits wall stick ups side bends calf raises … Continued

Stop Exercising to Lose Weight

Stop relying on exercise to lose weight. Exercise has a ton of benefits beyond calorie burning including: Reducing the risk of cancer. … Strengthening your bones. … Reducing the risk of other diseases. … Boosting your mood To name just a few! Exercise for FUN & FUNCTION Weight loss is best addressed with modifying nutrition. … Continued